When was the last time you took a CPR class? After recently updating my CPR/AED certification, I firmly believe a few hours learning essential techniques to save the life of a loved one (or a stranger) is time well spent. Everyone in the home should know how to properly perform CPR on infants, children, and adults in case of an emergency.

Annerley in Hong Kong offers a special CPR course for infant and child life-saving techniques on Saturdays for 4.5 hrs, priced at for HKD$1,200. Annerley also offers course for domestic helpers to learn about all aspects of baby care and safety in 6 x 2 hr sessions priced at $2,650. http://www.annerley.com.hk/CPRHelpersCourses/ Due to the large amount of time that many domestic helpers spend with the children in the home, classes focused on child CPR, safety, and care will provide value to the entire family and offer your helper life-long skills from a trusted source.

If you are interested to learn CPR and emergency care, many hospitals, medical centers, and government offices offer CPR/AED courses. I recommend CPR courses through OPS studio on Stanley Street in Central (they run classes each month… upcoming August 4th CPR/AED class) http://www.opstudiohk.com/course/index.php, or contacting the major hospitals or fire department for information on where you can learn CPR/AED and other critical first-aid information.

One of the wonderful aspects of living in Hong Kong is the relative ease of employing a full-time, live-in “helper” to assist with domestic duties such as house work, grocery shopping, and cooking. Ahh…groceries and cooking! Those last two subjects are the downfall for most of our healthy diet disasters. If you employ a helper, or perhaps you have a partner with a knack for cooking, it is essential to discuss your diet concerns so he/she may take over the grocery-list and meal preparation, thereby eliminating your home temptations. Below with my personal preferences for managing a healthy home diet:

1. Mutual respect and appreciation are essential. Not every meal will be perfect, but always thank the cook.

2. Tear out healthy recipes from magazines (Clean Eating, Healthy Living, etc) and discuss them together to make sure you have the proper tools and ingredients. Make a folder of the meals which are OK and list foods which are not in your healthy eating plan.

3. Ask your helper/partner to write down the list of healthy groceries (then stick to it) or make arrangements for him/her to do the bulk of the grocery shopping. If you go to the store yourself, try to stay to the outside perimeters where all the chilled and fresh items are found… avoiding the inner aisles where temptation awaits. I try to go to fresh markets or less expensive stores for fruits and veggies… broccoli should cost about HK$4.00, not $50!

4. Similar to pt. 3 above, try to ensure the majority of your foods are not from a can, box, or bag. The less processing and the fewer the preservatives, the healthier it will be.

5. Ideally, your helper/partner will also prepare your breakfast. Breakfasts at home are always healthier. The following is my everyday breakfast:

hot tea (with a splash of whole milk)

1 large glass of water

1 cup cooked steel-cut oats made on the stove (3 minutes) with half water and half skim milk

handful blueberries

handful of walnuts or almonds

1 teaspoon ground flaxseed

a plate of fresh fruit which my fiance and I share

OR, alternatively I will prepare a protein shake if I have had a large dinner the previous evening

6. Lunches and dinners are up to the cook depending upon available ingredients, but all follow these guidelines:

Each meal is at least 50% vegetable

One small plate of steamed green veggies at each meal: choi sum, broccoli, green beans, etc. (eat first while hot)

We are fortunate to employ a wonderful helper who is also a fantastic cook. The photos above are examples of her meals (which are huge and I cannot finish) but balanced, fresh, and healthy. If you do not have the assistance of someone else in the kitchen, soups made on Sunday evenings will get you through several evenings. Omelettes, stir-fry meals, and store-bought roasted chicken with the skin removed are speedy options.